Squat to Row

(1 Leg Support>Foam Roll under Foot)

- Position cable arm so it is at shoulder level.

-Grab the cable with the opposite arm of the planted leg.

-In a tall stance with cable pulled in at the bottom of your chest, squat down while your arm extends toward cable machine.

-Rise from the squat while simultaneously pulling arm back toward the bottom of your chest.

-Knee should not bow in.

-Heel remains on floor during entire exercise.

TIPS:

-The squatting should begin at the hip (stick your butt out) rather than moving your knee forward.

-If standing on one leg imposes too much difficulty, place your other foot down and use as a “kickstand” for added support.

Competency Criteria

Client promotes straight back bending during the squat (no rounding of spine). Keeps chest high.

Client initiates squat by sticking butt out; shins remain relatively vertical.

Knee doesn’t bow in during entire exercise.